Stir, wait, and you have a cold breakfast with a serious amount of fiber.
Prep
10 min
Cook
No cook
Protein
26g
per serving
Fiber
12g
per serving
Rest: At least 4 hours, or overnight. Hands-on time is 10 minutes.
Why this is good for your gut-brain
Chia seeds hold a lot of soluble fiber. That fiber forms a gel, slows digestion, and gives gut bacteria something to ferment into short-chain fatty acids. Kefir and yogurt bring live cultures, and the berries add polyphenols. It is one of the highest-fiber plates in this app, with enough protein to work as breakfast rather than a sweet snack.
Live cultures
Omega-3s from chia
Polyphenols
Ingredients
Tap what you have set out
Amounts below match 1 serving. Each serving is still about 26g protein and 12g fiber. Salt amounts assume kosher salt — if you use table salt, use half.
Protein and fiber are estimates for teaching, not a medical plan.
How to cut and prepare
Open a card before you start chopping. The picture shows the shape you are aiming for.
1
Rinse berries just before you eat them. If you wash them days ahead they mold faster.
2
Put them in a colander and rinse gently under cool water. Don't blast them — raspberries crush easily.
3
Spread them on a clean towel and pat dry so they don't water down your yogurt or oats.
Common mistakes
Soaking berries in a bowl for a long time. They drink the water and get mushy. A quick rinse is enough.
Leaving strawberries whole if they are huge. Hull them (cut out the green cap) and slice so every bite has fruit.
Cook it
You will need: A jar or bowl, A spoon.
1
Stir the chia into the kefir
Put the chia, kefir, cinnamon, and honey in a jar. Stir for a full 30 seconds, until you cannot see dry clumps. Wait 5 minutes and stir again. That second stir is what stops a clump of dry seeds at the bottom.
2
Chill
Cover and refrigerate at least 4 hours, or overnight. The seeds will swell and the mixture will look like a soft pudding. If it is still runny after 4 hours, stir in another teaspoon of chia and wait 30 minutes.
3
Top and eat
Spoon the yogurt on top, or stir it through if you want it tangier and higher in protein all the way down. Rinse the berries, chop the almonds, and add them just before eating. The pudding keeps two days in the fridge. Add fruit the day you eat it.
Make it simpler
No kefir? Use 1 cup of milk you already drink, plus the yogurt. You lose some of the cultures, not the fiber.
Make it in a regular drinking glass if you do not have a jar. Cover it with a small plate.
Flavor boosters
Lemon zest stirred in with the chia.
A tablespoon of hemp seeds on top for more protein.
Boosters stay off the grocery list unless you add them yourself.
